Introduction
Back pain is a common concern among runners and one that I frequently see in clinic. It impacts not only the joy of the run but also daily life and long-term well-being. In this blog, we’ll delve into the root causes of back pain during running and explore what you can do to resolve it.
Common Causes
- Poor Posture: Running with improper posture can place undue stress on the spine, leading to back pain. Maintaining a straight posture, with shoulders back and head aligned, is crucial.
- Improper Footwear: The shoes you wear while running play a pivotal role in back health. Ill-fitting or worn-out shoes can contribute to misalignment and discomfort. Research conducted by the National Health Service (NHS) has linked appropriate footwear to a reduced risk of back pain in runners.
- Muscle Imbalances: Imbalances in muscle strength and flexibility can lead to overcompensation, resulting in back pain. If you always reach for your foam roller or book a sports massage regularly then you probably have an element of imbalance. It is your overactive muscles that create tension and tightness. Exercises to redress this imbalance targeting core strength and balance are crucial. Take a look at my blog on Muscle Imbalance.
Preventive Measures
- Proper Warm-Up: Always warm up before running to prepare your muscles for the activity. A 10-minute walk before beginning your run is a great way to warm up.
- Biomechanical assessment: What is going on in your body above and below plays a big part in how your back functions. weakness around the hip or poor alignment at the knee or foot can increase the stresses through your back. We complete a biomechanical assessment as part of the Pain Free Back Program.
- Core strength: Ensure your core and postural muscles are working to support your back and the rest of your body. You may be doing exercises for your core and think they are relatively strong because you can hold a plank for 90 seconds. But in reality, you might find that your core muscles do not automatically engage when you run, putting your back as well as the rest of your body at greater risk.
- Regular Stretching: Incorporate dynamic and static stretches to maintain flexibility. A study published in the Journal of Physiotherapy identified that incorporating targeted stretching routines into a running regimen significantly reduced the frequency of back pain. Check out my Easy yoga for back pain which might be a good place to start.
- Footwear Assessment: Regularly evaluate and replace running shoes to ensure optimal support. Footwear should help to support a neutral foot alignment. This blog might be helpful – Can the Wrong Shoes Cause Back Pain?
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What Can I Do To Help?
If you have back pain when running in my experience this rarely resolves itself – tending only to become more intense and frequent with time. So get some expert guidance.
My Pain Free Back Program is the ideal solution looking at everything discussed here and more – exercises, advice, tips and tricks. We also complete a full assessment of your back and the rest of your body allowing you to identify what is happening in your back enabling you to target the areas that need it. Getting you back up and running.
Conclusion
Prioritising back health is essential for every runner. By understanding and addressing common causes such as poor posture, improper footwear, and muscle imbalances, you can enjoy your runs with a reduced risk of back pain. Remember, a pain-free run is a joyful run. Lace-up and hit the road, ensuring every stride is a step towards a healthier back.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
